This breathing exercise is also called the Shabd Kriya, which I’ve learned from my studies in Kundalini yoga. It is a gentle yet effective exercise to help regulate sleep, and it is appropriate for most forms of insomnia.

To begin, sit comfortably in a quiet place at bedtime. Close your eyes and place hands palms up in your lap, with your thumb tips touching. All of the breathing is done through the nose.

Inhale in 4 equal parts. Mentally vibrate SA TA NA MA with the four parts of the inhale breath.

Hold the breath and mentally repeat 4 repetitions of SA TA NA MA. This will be 16 counts

SA TA NA MA

SA TA NA MA

SA TA NA MA

SA TA NA MA

Then exhale in 2 equal strokes, mentally projecting WAHEY GURU.

Continue the breathing for a minimum of 11 minutes nightly. Set a timer on your phone, and stay with the exercise as best you are able. This can be built up from 11 minutes to 15 to 30 minutes nightly to address insomnia and to help improve the quality of your sleep. Practice this exercise nightly for 40 days to adjust your sleeping patterns.

Portland acupuncturist Boynn McIntire uses acupuncture, herbs, dietary therapy, stretches, and breathing exercises to help regulate sleep. If you suffer from insomnia, contact All and One Acupuncture in Northeast Portland to learn how we can help!